May 30th

1. Warm-up
2 Steady Rounds:
Row 1k
20 Push Press w/ Empty Bar

2. Lift
Find 1RM Split Jerk
HOW TO PR YOUR SPLIT JERK

3. Conditioning
AMRAP 20 Minutes

21 Toes to Bar
21 Clusters 135/95lbs
18 Toes to Bar
18 Clusters
15/15, 12/12, 9/9, 6/6, 3/3

 

May 29th

1. Warm-up
4 Steady Rounds:
15 Kettlebell Swings 53/35lbs
15/10 Calories on Bike

2. Lift
Find 1RM Snatch

3. Conditioning
AMRAP 12 Minutes
15 Burpee Box Jump Overs 24/20″
(Box Facing, No Hands)
15 Single Arm Dumbbell Clean and Jerk 50/35lbs
(Switch hands anytime)
12 Handstand Push-Ups

 

May 23rd

1. Warm-up
10 Minute Steady Bike
Then
Foam Roll and Stretch

2. Strength
Back Squat
Find your 1RM

3. Conditioning
5 Rounds:
100′ Farmers Carry 70/53s
5 Squat Cleans 205/135lbs
15 Chest to Bar Pull-ups

May 21st

1. Warm-up
Row 2k

2. Strength
Zero Bounce Deadlift
4×4 @80-90% of 1RM

3. Conditioning
AMRAP 20 Minutes
Bike 15/10 Calories
50 Double Unders
Row 15/10 Calories
15 Burpees

May 18th

1. Warm-up
Move Steady Through
Row 500m
50 Goblet Squats
Row 500m

2. Strength
Snatch
Every :30 for 6 Minutes
1 Rep at 75-80%

3. Met-Con
3 Rounds:
12 Hang Power Snatch 135/95lbs
12 Push Press
24 Bar Facing Burpees
Rest :60